Prep

1) Review All Scaling Options

2) Run 400 Meters as a group

3) 3 Rounds of:

10 Band Lat Pull-downs

10 Skip Jacks

10 alt BW Reverse Lunges

A.

‘Murph’

For time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Rx+:(Wear a 20/10# Weighted Vest)

L2 Metcon:

For time:

1 Mile Run

5 Rounds of:

10 Pull-ups

12 Push-ups

15 Air Squats

Then,

1 Mile Run

L1 Metcon:

For time:

For time:

800m Run

5 Rounds of:

10 Ring Rows

10 Box Push-ups

15 Air Squats

Then,

800m Run